Key for acronyms

 

w/u = warm up w/d = warm down r = rest time

rp = repeat cycle fly = butterfly stroke bk = backstroke

br = breaststroke fr = freestyle K = kick only

p = pull only ex = example

str = stroke, swim a stroke of your choice other than freestyle

IM = individual medley, swim strokes in the following order, butterfly, backstroke, breaststroke, freestyle

desc = descend, example: 3 x 100 free desc. 1-3, means swim the second 100 faster than the first 100 and the third 100 fast than the second.

Neg. split = negative split, e. 1 x 1000, neg split. Means that the second 500 of the 1000 should be swum faster (by time) than the first 500

 

Most workouts show a sample interval (interval is the time it takes to finish the swim and includes the rest). Obviously some swimmer will be faster and others slower than the sample, therefore the amount of rest planned in the interval is included. Each person can change the intervals to meet their speed.

 

The number and letter format beginning each workout is used for identification and more workouts can be easily added to the format. The number is the amount of yards for the workout and the letter identifies it from other workouts of the same yardage. They are listed from least amount of yardage in an ascending format.

 

2000A w/u 200 swim, 200kick, 200 pull

12 x 25@:45 choice, odds/drill, evens/swim

12 x 50 @1:30 (:50r) choice

odds - sprint with a start from the blocks

evens - easy or drill

12 x 25 kick @:45 (:15r) all fast

w/d 200

 

2000B. w/u 200 swim, 200 kick

4 x 150 pull @:30r

6 x 25 @:10r, odds/easy, evens/build

24 x 25, 4 times the following

1) 2 x 25 sprint swim @:40 (:20r)

2) 2 x 25 sprint kick @:50 (:20r)

3) 2 x 25 easy swim @:40 (:10r)

w/d 250

 

2200A. w/u 200swim, 300 kick, 200 pull

8 x 50 swim choice @:15r, 25 drill/25build

Swim 2 x 200 choice, broken as follows:

75 fast, :10r, 50 fast, :10r, 50fast, :10r , 25 fast

rest or swim easy for 5 minutes and then repeat

500 pull, practice breathing on both sides

w/d 200

 

2400A. w/u 200 swim, 200 kick, 200 pull

8 x 25 build @:15r

Once through the following choice:

2 x 100 moderate @1:45 (:15r), 4 x 25 sprint @:40 (:20r)

2 x 75 moderate @1:30 (:20r), 2 x 50 sprint @1:10 (:35r)

4 x 50 moderate @:60 (:20r), 2 x 75 sprint @1:30 (:30r)

4 x 25 moderate@:40 (:20r), 1 x 100 sprint @2:00 (:45r)

*may swim freestyle for moderate and stroke for sprint*

Swim recovery 4 x 75 @:10r

w/d 200 easy

 

2500A. w/u 400 swim, 200 kick

12 x 50 K @1:10 (:15r) desc. 1-3

8 x 50 @:60 (:15r) 25 drill/25 swim

Once through the following, choice:

4 x 25 sprint @:25 (:05r) rest 1 minute

4 x 25 sprint @:30 (:10) rest 1 minute

4 x 25 sprint @:35 (:15r) rest 1 minute

4 x 25 sprint @:40 (:20r) rest 1 minute

4 x 25 sprint @:45 (:25r)

w/d 400 choice

 

2600A. w/u 300 swim, 200 kick

8 x 50 build@:60 (:20r)

Once through the following

10 x 25 fast@:45 (:25r) then 250 easy swim, @:30r

8 x 25 fast @:45 then 200 easy swim @:30r

6 x 25 fast @:45 then 150 easy swim @:30r

4 x 25 fast @:45 then 100 easy swim @:30r

2 x 25 fast @:45 then 50 easy swim

w/d 200

 

2700A. w/u 300 swim, 200 kick, 300 pull

8 x 50 fr @:15r desc. 1-4

Main Set: 6 x 100 @5:00 (3:00 - 4:00r) choice fast w/start

500 P, long and easy

200 K fast

w/d 200 easy

 

2700B. w/u 300 swim, 200 kick, 300 pull

8 x 25s @:10r, 1 easy/1 build, rp

Twice through the following

4 x 25 @:45 (:20r) 1 easy/1 fast/1 easy/1 fast

3 x 50 @1:15 (:35r) 1 easy/1 fast/1 easy

2 x 75 @1:45 (:45r) 1 fast/1 easy

1 x 100 @2:15 (:45r) fast

200 swim recovery

rest one minute, repeat

w/d 300, 50 swim/25 kick, rp

 

2800A. w/u 400 choice

3 x 100 @:15r, 25drill/50 kick/25 swim

Once through the following

2 x 25 @:45 (:20r), 1 easy/1 fast

2 x 50 @:1:15 (:35r), 1 easy/1 fast

2 x 75 @1:45 (:45r), 1 easy/1 fast

2 x 100 @2:00 (:45r), 1 easy/1 fast

600 pull

2 x 100 @2:00 (:45r), 1 easy/1 fast

2 x 75 @1:45 (:45r), 1 easy/1 fast

2 x 50 @:1:15 (:35r), 1 easy/1 fast

2 x 25 @:45 (:20r), 1 easy/1 fast

w/d 10 x 50 @:10r

 

2800B. w/u 200 swim, 300 kick, 200 pull

4 x 50 build choice @:15r

4 x the following:

3 x 50 sprint @:60 (:20r)

100 easy @2:00 (:30r)

400 pull, practice alternate breathing

8 x 50 kick, 1 easy/1 fast, rp

w/d 200